Tried everything from CrossFit to Tabata and still can’t lose fat? If this is your story then let me tell you that fat loss isn’t lead by exercising your soul off. We just complicate things for ourselves and then blame other factors like poor genetics or poor trainers.
The three principles below are what actually spearhead fat loss:
1) Counting Your Calories
When you see someone training hard and achieving goals, what’s your first reaction? Probably he’s on steroids, right? Well, let me tell you that you probably don’t know about the power of calorie counting yet.
You can most certainly achieve a decent physique just by counting your calories and macros. So it’s quite possible that the guy, who you think is on steroids, keeps a regular track of what he feeds his body to look like that.
When I was an amateur, I used to put my diet on a rough estimate of high protein and low carb. However, when I started to count the calories and macros on a sheet of paper, I could make out where was the mistake.
I wasn’t actually creating a deficit to experience decent fat loss. Though I was taking low carb diet, my total calories were almost near to my maintenance calories. So I wasn’t losing fat. Even if you take all the calories from protein, you won’t lose fat till the time you create some form of caloric deficit. Thus, start counting your calories if you’re serious about your fat loss goals.
2) Training for Strength
Strength training or resistance training is the best form of exercise that you can do to stay fit and healthy. Irrespective of your age or target, which could be fat loss or gaining muscle mass, strength training is what is going to take you there.
Though I understand that not everybody has the same affection for lifting weights, you have to accept the truth that the benefits of strength training outweigh all the other forms of exercises.
It helps you create denser bones, stronger ligaments and tendons, better posture and most importantly, in this context, more muscle to burn calories. Thus, even if you do not like lifting weights too much, I suggest you make friends with it, as it is going to help you keep fat gain away.
3) Stop Running
Running is the most random advice that people often give someone who wants to lose weight. “Start running and you will automatically lose weight”. However, running is not the best tool for fat loss. In fact, I would say it’s not anywhere near the top of the list of how to lose fat.
Too much of running to lose weight is going to put stress on your knees and shoot up your cortisol levels. This will make you lose weight but not in a very healthy way. Your body might even adapt to metabolic needs and won’t even lose weight despite running every day.
Running just makes you burn extra calories, but that does not have a big impact on your overall metabolic rate. So, the best solution is to have a combination of strength training and a couple of cardiovascular training sessions every week. This way, you will be able to find a good balance between both the forms of training.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Credits – Vivek Roy.